How to Run a 10K and Enjoy It

Are you ready to take your running to the next level? Have you been having fun running 5Ks, but maybe now you're finally ready for a 10K? Here are some tips to help you reach your goals and protect your body at the same time.

Go Slow

​The first and most crucial tip is to go slow and listen to your body. For now, you're only competing against yourself; you don’t need to break world records. Ramping up the pace too quickly could cause injuries. And one of the surest ways to lose your motivation is to injure yourself.

Make a Training Plan and Be Consistent

Give yourself about ten weeks to prepare for your first 10K. Write out your training program on paper, with defined goals for each week. Make your runs a commitment that you stick to no matter what. Be consistent. It doesn’t matter how quickly you finish the run or how easy the run was.

Increase Your Body Strength

Proper preparation for a 10K also necessitates an increase in body strength. Even if you're already working out in the gym, you should now be doing more because your body will need strength to endure a longer run.

Break Up Your Routine

Once you can comfortably run 10 kilometers, start to increase the speed of your runs. You don’t need to run at maximum speed every day. Select one day during the week when you will run short intervals as fast as you can. Try this for one or two minutes at maximum speed, then return to your normal speed. The next week, increase the number of two-minute intervals at which you run at max speed. Pay attention to your heartbeat and breathing to assess how quickly you recover. This will give you an indication of whether you are pushing yourself too much.

Prepare Your Mind

When race day finally arrives, your mind could be your worst enemy. Don’t let yourself be tempted to rush out ahead of the pack and run too fast while it's still early in the race. You will find yourself limping across the finish line. In addition to training your muscles, train yourself to discipline your mind

The Final Week

During the week of the race, reduce the total number of miles you are running and stay in low gear. Also, skip the strength training you've been doing in the gym. Go over the race course in your mind. On race day, check in with your body as you past each mile marker. How is your breathing? Are your muscles relaxed? Do you feel that your hips are in alignment with your shoulders so that your feet are firmly hitting the pavement? Make adjustments as necessary.

Practice for the Race

The key to any successful performance is to practice. Pick a day and pretend that this is the day you are running the race. Practice everything—from the evening before with your pre-race supper to waking up and having breakfast, putting on your race clothes, drinking water, and getting to the starting line. Having all these logistics worked out in your mind will help you overcome any jitters on race day.